The rehab gainz train continues rolling.
Press
PVC stretch and press warmup, then:
45x12, 70x10, 90x10, 110x10, 125x8, 135x10x2, 115x10, 85x15
Notes: 135x10s, in the 10th week post-op. Methinks this is pretty good. They feel hard and slow, but they do move OK enough, though they do slow down as the set goes on. Long way to go till what was probably my 10RM of around 200 before, but this is a nice milestone.
135x10 video with bonus bootyshake from my very attractive colleague #clickforthebooty
HBBS
A lot of stretching in isolation and then with the empty bar on my back
45x5x5, 135x5, 205x5, 255x5, 295x3, 325x3, 345x3
Notes: Did a lot more stretching before starting to squat today, and a whole bunch of empty bar sets stretching out specifically the position needed to squat. This helped quite a bit. Pain free ROM was better and I could get into a less compromised and better position to hold the bar on my back. I still can't LBBS, but it's getting closer.
Chins
BWx4
BWx6x5
BWx5x2 = 44 reps. Solid.
Deadlift
Fives at 135, 225, 315, 405, 455 - hook grip for the last two sets
Notes: DLs feeling slow but moving not so slow. I'm still a little off on my start position but just the tiniest bit.
345x3 Squat and 455x5 DL - sorry, no bootybombs on this one but at least I added a solid, if lesser known, Goo Goo Dolls song from the 90s.
C2 Erg: 30/45x6
Paces: 1:46, 1:44, 1:48, 2:03*, 1:35, 1:48
Notes: Went a little faster than last time, but kept the sixth interval in. The fourth one was probably actually done at a 1:45ish pace, but I started about 2 seconds late because I had to move the rower to accommodate the class that had just begun, and it took more than my short 45s rest period. So I had 2 dead seconds which significantly reduced the average pace of that one.
I'm happy with how today went and how rehab in general is going. I'm about as far along now, at 10 weeks out, as I thought I'd be after 12-13 weeks.